Strength training, a.k.a. resistance training or weight training is good for people of all ages and fitness levels as a way to prevent the natural loss of muscle due to ageing. It has also shown to have benefits for people with chronic health conditions like obesity, arthritis or heart conditions. As we age, we naturally…

“The hip hinge is the most powerful movement a human can do. It’s the apex movement of an apex hunter!” -Dan John HIP HINGE We focus a lot on hip hinge movements in our training programs. It is one of the most fundamental exercises we can learn to do properly with the squat coming up…

The things you do first thing in the morning set the stage to win the day. What do you do to start your day out with positive energy and a good mindset? U.S Navy Admiral William McRaven says, “If you want to change the world, start by making your bed”. This simple task performed every…

As we are heading into the summer and crabbing season here in Maryland, I thought this was a great topic for our blog. Did you know that a bucket of crabs doesn’t need a lid to keep the crabs in? Couldn’t they just climb out and escape. Yes, but they never will get the chance.…

Our workout of the week is call: 3×7=21. This workout is made up of 3 circuits of 3 exercises. Each circuit is 7 minutes and you perform each exercise for 21 reps. The Workout 3×7=21 Complete each circuit for 7 minutes. Rest 2 minutes between circuits Circuit 1: Double…

Alternating Reality is our workout of the week. This is a kettlebell workout comprised of 4 exercises. Each exercise alternates sides that are working and the reps increase and decrease through the workout. The Workout Alternating Reality Complete as Prescribed. 5 – 6 – 7 – 6 – 5 – 4 –…

AMRAP 3×10 is a single Kettlebell workout. You have 3 couplets that you will perform for 10 minutes each. The Workout AMRAP 3×10 Complete as many rounds of each couplet as possible in 10 minutes 1A: Single Arm Bent Over Row x5 each 1B: Single Arm Push Press x5 each 2A: Staggered Stance Deadlift…

AMRAP 16 is a single Kettlebell workout. You perform all exercises on side, knock-out 5 burpees then switch sides and repeat for 16 minutes to see how many rounds you can complete. The reps for the kettlebell exercises start at 5 and decrease by 1 for each exercise in the circuit. It’s a great workout,…

Our workout of the week is called Butt Builder. It’s a 25- minute, top of the minute style or EMOM workout. The five exercises that you cycle through all target the butt and posterior chain muscles.. Give it a try this week. The Workout Butt Builder 5 Rounds, Top of the Minute …

Our workout of the week is called Floored. It’s a top of the minute style or EMOM workout. Minutes 1 and 2 you perform double kettlebell swings, minute 3 you perform see-saw press. You repeat this circuit for 30 minutes. Give it a try this week. The Workout FLOORED Every minute for 30 Minutes…